7-15-20

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

2 Rounds

R1: foot smash 60 s R/L

R2: trap smash 60 s R/L

30 x jumping jacks

2 x wall climbers

Gymnastics

Metcon (No Measure)

Alternating movement Tabata x 8 rounds each

20:10 x 16

Handstand Hold x 1 set

Max rep Ring row w/false grip

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating Round EMOM 10

Odd: Double Unders x 50

Even: Pull-ups x 10

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.